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In every relationship, whether with lovers, friends, family, professional peers, and strangers alike, we are offered the opportunity to be seen. The risks that are taken and the worthiness that is cultivated every time that we allow ourselves to be vulnerable are writing our story of victory or victim! My thoughts go to many of the books that I have read on the subject of vulnerability and the lack of it that exists in our culture. My question is do you feel that space within that longs to be felt, and constantly asks to be seen, and do you allow it to come forth? In my humble opinion, I believe that our mental, physical and spiritual health depend on it. The gift is not just our own, but everyone that we come in contact with gets the best that we can be, the truth of who we are, and this will create a life that feels aligned and purposeful. Relationships change, confidence rises, and courage roars!

The pressures of this culture and the mass marketing message is that we are not enough, we are too this or not enough that, and this message alone can keep us dimmed and stuck in self doubt. If you look deeply, and spend a few moments on connecting to your inner voice, it is likely that the chatter is less then empowering. Working with clients over the years to shift their current experiences, we often sit looking at each other as they come to realize that their greatest enemy is themselves. That inner critic that keeps saying that you are not ______enough, fill in the blank (pretty, skinny, smart, successful, wealthy, deserving, etc.) . I am here, right now, to tell you that it is not real and that you can begin to show up and heal this issue, with honesty and courage. As I began to grow my own awareness to my own fears of beings seen, I had many moments of terror! That terror was there to teach me that I was scared of being seen, being criticized and being ridiculed. It taught me that I was being brave and that this new way of expressing my truth was courageous. It was there to show me that my fear was suffocating me. It was there to remind me that no matter what anyone else thought of me, I had to trust myself and show up. My whole life depends on it now, as I could not accept anything less with this understanding. My inner critic will show up, but no longer does it have any power over me.I have learned that it is an old voice of irrational fear.The realest fear I have now, which motivates me daily, is that I would ever stop risking being seen.

We can be honest, courageous, and vulnerable with others when we are able to practice this with ourselves. The willingness to accept that vulnerability and being seen is in fact our path to solid, strong, and valuable relationships is one key. The willingness to know that we are worthy and that we matter is the second key awareness in being truly seen. The willingness to look at our lives and know that if we are feeling exhaustion, anxiety, fear, unworthy, or even feeling physically ill, we do have the capacity to change these experience, one moment at a time. Every room you walk into, every conversation you enter, every letter you write, every person you encounter, is the perfect space to practice showing up, being authentic, being seen and stepping into the courageous active energy of being loved, or disliked for who you are. What we choose to do in our moments is what matters the most. What we choose to express in this world is up to us, and when you look at statistics, the most positive, inspiring influential people are those that have dared to showed up, courageously, and have walked their talk, and shared their journeys, because they knew it mattered!

Take a moment today to look in the mirror and really look at the eyes looking back at you. This person that is staring at you is dependent on your bravery and your courage. This person deserves for you to get real about what matters and what doesn’t. This person matters. This person wants you to show up and be seen.Breathe.

Choosing a Healthy Lifestyle does not have to feel extreme. You don’t have to drink green juice and give up tasty foods. You don’t have to move away to an island or run 5 miles a day. You don’t have to follow a full vegan diet or eat all meat to find a healthy life. As a wellness coach, I am often surprised at how many people desire a competitive edge on changing their health. I have seen often that this way of going about it may elicit change, right away, but it ends up in failure. You may lose weight, but the stress and tension of denying yourself indulgences creep in, creating a binge or full on rebuttal of the whole process. Why do we as humans feel the need to tackle things or be aggressive in lifestyle changes? Diets do not work. When I work with clients, I express intensely that we are working on lifestyle changes. I will discuss what I believe lead into a completely make over of body, mind and spirit health. This is the way to health. We must be balanced and aligned. If not, it wont work .

Nutrition will always be number one for me and the way that I guide clients into a lifestyle that is healthy and vibrant. We must return to nature. All chronic disease today is a symptom of the industrialized production of our food. We must return to whole foods, which are vital to a healthy functioning human body. Without going to in depth of the gut brain connection, the health community is becoming very aware of the connection between nutrition and brain functioning. HUGE!! The food we eat becomes the body we live in. If we need to heal, revive or just thrive, we must begin to let go of processed, highly refined and addictive substances placed in food to get you addicted to less that good food. Think of this; our body is an intricate being of cellular communication which literally recreates itself over time, so we can all change our health if we feed it the right foods. I believe this and have observed it change lives.

As we allow the body to let go of old habits and change the landscape of the microbiome (gut lining), I find that clients begin to have their own awareness of the change in energy levels, brain fog, cravings and bowel movements. Lets be frank, if we are not moving our food through our digestive system regularly, we are backed up, sick, and toxins are overloading the body. The changes that come from eating a whole food diet are too numerous to expand on in this short article. Here are a few:

More Energy

Better Blood Sugar Levels

Less Pain And Inflammation

Better Digestion

Natural Weight Loss & Less Cravings

Whole food is the way to change your body, your mind, and your spirit. You are what you eat, and you are what you eat has been eating. Think about that for a moment.

5 Simple steps to shift from a processed food diet to a whole foods diet:

Eat Meals

Learn To Cook At Home

Do Not Eat Anything From A Convenience Store Or Gas Station

Eat Mindfully And Slow

No Excuses ( We are full of them)

Use these simple tips to check yourself when you find yourself reaching for the candy bar, or the protein bar, which can be just as sugar loaded and processed as the candy bar. Keep fruit, nuts or cut up veggies with you to curb the cravings that will come. Be patient and know that you can change your health, as you are your body’s and healthy life’s guide. You get to decide what you put in your mouth, the nutrition you will take in, and the affect that these choices will make on your overall well being. There is no other way.

The past weeks have been lined with tragedy and loss with so many people that I know and work with. I am becoming more curious: Could our mental and spiritual wellness be one reason that so many souls are seeking a way out, a way to numb the pain, the feelings that don’t feel well? I am recently looking at ways to bring back the spiritual values and whole wellness lifestyle in a way that people can adopt and find hope, inspiration, and true contentment. I truly believe that our ancestors had it right.

Years ago, we will go back 200 years or more, there were no Kardashians to follow as a role model. There was no McDonalds to go to in a rush, where you quickly inhale toxic ingredients to satisfy some hunger within. There was no Facebook or Instagram to compare the next person’s life to. There was no 50 – 60 hour work weeks that left people feeling exhausted for work that may or may not even be satisfying their purpose. There was much less turbulence in the political arena (or we didn’t hear about it) and quite honestly, there was a simple, fruitful and worthy work experiences that most contributed to. People ate whole foods, they prayed to a god greater than them to provide rain and sun to grow harvests to feed themselves and their family. They birthed children with no medications and they committed to a life of work and purpose that if they did not, they would more than likely perish. There was meaning. They took pride in their daily routine, as well as the enjoyment of the fruits of their labor. It was a much simpler time, a time that I wish we could incorporate into today’s times.

As a wellness entrepreneur, I am constantly seeking to share worthy information and experiences to truly help others to improve and elevate their life experiences. I am a believer in high vibrational living, as we have come to know through some of the greatest minds that have existed, everything is energy. You may not think or see this as truth, but it is proven scientifically. The body, the food you eat, the music you listen to, the bed you sleep in, the nature you walk in, the products your put on your body and people that your surround yourself with daily are affecting your energy, every moment of every day. When we feel good, we attract more good. It’s a law of Physics – like attracts like. This is not whimsical thinking, it is real and the effects are tangible, at times, if you become aware and begin to recognize these truths. You eat an apple and your body lights up with the fresh living flesh you digest through your system. Your body is energetically radiating the live energy you chose to eat and it enters all the cells of your body with juicy goodness. You have a sweet conversation with a loved one and you light up feeling warm and you emanate an energy of love. You go for a walk in nature and you feel connected to this environment, this fresh air that enters your lungs carrying oxygen to your entire body, you may see an eagle which inspires your to fly higher that day. You carry that energy with you as you come back to the routine you carry out. You read some inspirational quotes that make you smile and you realize that your life is quite lovely. You listen to uplifting music which sends energy to all your cells, as we have all had these musical experiences. You see the point. The day we live is the energy we exist in.

I want you to know that I know you desire to feel good. I want you to know that I have been in spaces that didn’t feel good. I want you to know that I found good and I hold it. There is no healthy life if you do not take care of yourself. There is no high vibrational life if you partake in low vibrational activities and experiences. I want you to know that you can change your life and you begin to experience the world as a happy, vibrant and joyful place. I want you to consider what you give your attention to daily. What do you eat daily? What do you think daily? How do you feel daily? What do you listen to daily? What do you read daily? What do you do to move the energy inside you around daily? What are you choosing to experience, daily? These are the golden questions. These are the things that matter. These are the choices that paint all the days of our lives.

We either feel whole wellness or we don’t. We either make choices for our greatest health, or we don’t. We either know this, or we don’t. That, my friends, is the intention of this post. It seems these days that everyone is selling something. There is no one thing that can change your life and give the greatest life. It is lifestyle. It is carved into your life through conscious choices. Those that seek it, find it, with the right guidance. It is available to us all. We have grown way too busy, way too detached, and yet way too attached to things that really don’t matter. We have to have the personal discernment to really take a good look at what our life is showing up as, and be courageous in stepping into the life we know we want. There is no other way. You are either living the life of health and happiness or you are living a life that is not your destiny. The happiest people you have ever met have taken the reigns of their life and they have chosen a lifestyle of alternative options that are a little off the beaten path. My hope is that you will feel inspired, and you will find the why in your life to choose to walk a different path than the masses. ‘

Change is happening, and it must. We are in times that are demanding we take accountability for our own health and happiness. Looking at statistics we are the sickest nation and the highest rate of depression. We have the ability to live a beautiful life. Step into it. Decide that you are worth it. Decide your family and friends are worth it. Decide that you will begin to choose your highest and happiest life.

Today, more than ever, we are bombarded with marketing, opinions, statistics and labeling that are confusing the simple truth of food nutrition. We are one of the wealthiest nations, and yet we have the highest levels of chronic disease and obesity. People are mislead, confused, and addicted to the chemical arsenal in the grocery isle. It is so simple that it can become maddening as we attempting to filter the lies from truth.

I am a promoter of an 85/15 diet. These numbers are meant to be a guide, making it easy to establish a relationship with the food on your plate. The 85% represents the amount of whole food nutritional content ingested, while the 15% is the allowance for coffee, occasional alcohol, desert, or otherwise. When working with clients, I do not force huge change. In my opinion, its a set up for failure. We begin with looking at a 60/40 or 70/30 and work our way to the better. If you come from an 30/70, this 60/40 will make an undeniable change for the better and will naturally motivate you to take it further for your own personal wellbeing. That is the way it works, momentum builds. We want to leave room for play! What is life without freedom to roam?

The way that this will look is easy when you consider your plate like a pie. Half to three quarters of your pie should be organic, fresh vegetable produce. Focus on adding healthy portions of your protein source and carbs. As this way of eating becomes more habitual, you will begin to fill more of your plate with this living, highly nutritional food. Steadily, you will push out more of the highly processed foods that make up the SAD (Standard American Diet). You will be increasing whole, living, and healthy fleshed foods, while decreasing dead food, or processed sugar, refined starches and grains, high saturated animal fats, and added stimulants lacing processed foods. Your body will shift from an acidic and inflamed stated to an alkaline and thriving state.

The beauty of adopting an 85/15 diet, is that your body remembers what health feels like and it will be miraculous to your body. You do not have to be extreme. Aim or 60/40, 70/30 and just begin the process. Your body and your mind will thank you! Eating whole foods and living a healthy lifestyle is the greatest investment you can make in your life. You are worth it, your family is worth it, and when you are ready, you will do it!!!

One of my favorite Brussel Sprout recipes. Brussels are 10 times as nutritious as their cousin, green cabbage. I find them to have a little sweetness, too. They help lower bad cholesterol and increase the good. They also help to detox the liver and spleen. They have a cleansing effect on the blood too! The Medical Medium suggest that they also help with joint health and osteoporosis!

Enjoy!

Happy and Healthy begin with Whole Foods. Feed your body, your mind and your spirit, one meal at a time!

In numerology we are entering a very powerful month of energy. Not only is it an 11 month, but it is a 1 year and we have three dates that align with even more of this energy. Without going to deep into explanation of the numerology theory, I ask you to begin to really get in tune with what you do want, instead of what you do not want. Focus on where you are going, instead of where you have been. Remember that we are so much more powerful than we give ourselves permission to believe, often. Take your power back from wherever you have left it, or placed it. Begin to beckon it back to you as you prepare for the greatest holiday season you can imagine. You are a wonderful and beautiful person. You do not need to do anything, other than be you. You do not need to find anything, other than yourself.

Use these supportive universal energies to shift into your greatest self and remember to stay aligned with what matters and stay focused on what you want.

Life is meant to feel good. When we suffer, we have an opportunity to learn and grow. Use it, don’t stay stuck, don’t seek from the outer but truly immerse yourself in the beauty of that which is at your deepest center, you.

I would like to create some conscious thoughts about how you perceive relations of all sorts in your life.

Thinking about life and recognizing that we are more than likely the problem that we keep trying to point out in others around us. When we look around blaming and pointing fingers at other people and staying in a victim consciousness about why we feel a certain way, we lose our power to really shift and make a change.

Ultimately, whether you believe this or not, you are your problem, more often than not, at least in context to how you mentally and emotionally react to it. If you are unwilling to look in the mirror at what and how you could be more open and shift your relation to what you perceive as the problem, there will be no change. We are learning so much about mindset and perception.

My only intention is to challenge you to remove all beliefs about what others could or should do to make things better for you, and ask your self what you could do in this very moment to make the situation or relations better?

Personal resonance and responsibility are beautiful and when we show up to realign in any situation with a mindset that is positive, open and willing to to be present, we tend to experience life with so much more ease, gratitude, acceptance and happiness in regards to those relations.

Never forget that your mind is constantly wanting to run on auto pilot. If you have negative old messages on repeat, I can almost guarantee that you will continue to experience the same type of issues with people that seem to continuously show up.

Change the set point, which is you… it’s the only way! It’s the higher vibrational way! It’s the most personally empowering way!

Intentions are the true power behind any great achievement. It doesn’t matter if it’s personal, professional, spiritual, or psychological. We really need to be looking at ways to be more intentional with our worlds. If we wait for others, we fail. If we procrastinate with intentions, we may lose drive. If we wait to find the motivation, we most likely won’t. To truly be the victor of the life that we want, it’s so important to create the intention of what that will look, feel and sound like in our reality. Don’t wait for it to come, don’t wait for the right time, don’t find one more excuse! Take the initiative to get clear on what you do want and set intentions around that feeling and experience! It’s the momentum of any worthy personal experience.

I like to think of myself as a manifesting master. I have learned over that past 20 years that we are more powerful and in control of the life that we are living than we have any awareness of. What I have found is that we are all capable of creating through the power of deliberate intention, f

ocus and belief! ALL OF US. The biggest thing I observe is that people sabotage themselves with indwelling thoughts and beliefs that they do not actually deserve the life they desire, or somehow they don’t believe that they can actually do it. I have created many amazing experiences and feelings in my world! I have also admittedly created some really hard experiences, as I was not aware of what I was intentionally creating. Lessons learned and movement forward was a great lesson in shifting my attention and intentions! For me, It began with a book, a curiosity, an indwelling feeling and thought frame that I deserved to have the life that I wanted, not one that was being handed to me. I wanted to create a life that felt good, and truly filled me with the feelings of a happy, vibrant and healthy experience. I knew I could, but I came from the background that you have to work hard and you have to settle for some things because that was just the way it was. That thought never set well with me. I was a very rebellious spirit as a youth and I recognize now that it was only because I was not willing to settle into a world view that felt foreign and small, to keep it simple. I am not a woman that could ever be kept in a box with a label. I now know that the way to create the relationship, the career, the body, the feelings, the vibe you desire is all about setting the intention. Of all the tools in the toolbox of manifesting, this is the golden rule. Without an intention, you have no vision, no enthusiasm, no belief, no desired feeling, and you won’t achieve the level of true satisfaction you truly want. If you feel less than happy with your world and feel like you’re stuck, I challenge you to set an intention and truly give 100% to it and see what happens.

Set the intention, first and foremost, for how you want to feel during your day. This alone is life changing. I believe that we emit an energy to the world that sets our day in play. If you’re just waking up and going with the day, who knows how you will feel by noon! So many things can happen that set your tone if you have not decided, committed and are focused on the intention you have set for yourself. If you set the intention to feel happy, and you start the day with this vibration flowing through you, you will make coffee with vigor, you will see the birds and have a reason to smile, you will make breakfast with joy, feeling grateful for the opportunity to do so. You will begin to find that your brain begins to process the world differently and find that you are feeling more happy feelings during your day. Seriously, it’s this easy. On the other hand, if you do not commit to this intentional feeling, I can guarantee that you may find simple frustrations that can drive you to find the next one. Before you know it, you are certainly not in the happy space and your day just takes shape around the simple things that may have swayed your attention. Listen, life is not perfect, but you can set your intention to stay higher than the lower disturbances that come your way. We do not have to accept the invite to every negative feeling or experience that arrives. This is the truth!

When discussing any life goals or changes that are coming up in your world, set the intention for the highest and most aspiring experience that could take place within those intentions! If you want a new job, and you just sit around frustrated with the job you are in and find yourself complaining about the job, thinking it will never change and feeling frustrated about it, chances are you will not find another job that matches the desired feelings you do want because you didn’t consider the fact that your unhappiness is keeping you from attracting the job that could truly be fulfilling and joyous. Why? Because you allowed yourself to become more intune with the frustration, rather than recognizing the frustration, and then intentionally setting the focus on what you do want! When you do this, you are making the commitment to finding the good about where you are, while intentionally aligning with what you do want, which activates the energy and actions to get what you do desire! Remind yourself during your day of what you do want, where you are headed, and do not give up on that goal!

YOU CAN ACHIEVE ANYTHING YOU SET YOUR MIND TO.

You have to begin to focus more on your happiness than on your frustrations.You must intentionally get in the drivers seat of your life’s experiences. In a world of content that tells you that mediocracy is ok, find your way back to feeling good about life! It’s easy to settle for what comes. Find your way into intentional living! Find the feelings of joy and enthusiasm and find your oomph again! Life is happening at an incredibly fast pace these days. It is so important that we take the time to set an intention for the life that we want. One of the most common things that I see with people who are struggling in any area of their life is that they don’t know how they got to the point of frustration. I think the reason “it just happens” is because the intention for your life and your desired level of happiness was not set, and this makes it easy to adapt to a version of life that just shows up. Stop that! The way to change this reality is to set powerful intentions!

I challenge you today to find one word that describes how you want to feel.Write it down, put it on your phones lock screen, paste on the bathroom mirror, put it at your desk, on your car dash, and use the word as your mantra. Remind yourself constantly that you are choosing to feel this certain feeling and that you have the right to feel this way. Choose your experiences, your conversations, your food, your clothes, your music, and anything that comes up in life that you have a choice about and align with the vibration of the feeling that you desire to experience. It’s so powerful and I promise it can be the one of the simplest and easiest things to do to begin to direct your life on the path of true happiness.

Remember this, my friends,

You either master your mind, or your mind WILL master you.

Be the victor in your life, let go of the victim role. Believe in you, and know that you have unrealized potential that is waiting to be recognized and acknowledged. Tap into it by turning your personal power on! Setting intentions is truly the foundation of realizing, experiencing and fulfilling your potential! I believe in you!I hope you do, too.

When we begin looking at a truly healthy and happy lifestyle, you can not underestimate the effects that movement has on mind, body and spirit. Moving absolutely effects your entire life. Here are few ways that movement matters:

There is not one person that I know, that can argue that exercise and movement do not help to create a real feeling of well being and self care. It creates a sense of strength and responsibility to oneself to be their absolute best.Your mind and your body are more connected than we often give thought to, on a daily basis.

Going for a run in nature, a hike in the woods, a yoga class in the park, a swim in the lake, a ride on your bike, or a walk on a nature path is incorporating the fresh air, the visceral enjoyment that nature offers, and the connection to our surroundings that I think is invaluable! If you go to a gym, or have a space in your home, that is wonderful too, but I certainly love to get outdoors, as I find it stimulating on all levels. There are no bad forms of movement, in my mind, unless you are lifting weights with no formal knowledge (i have worked with many clients with injuries to their muscular system from such actions). Being in nature gives you so many benefits worthy of the short investment you make to get out and breathe the fresh air and connect with the nature all around you. We are all connected to the natural world, and I find it deeply therapeutic to get outside and disconnect from computers, tvs, and the stagnant energy that can cramp offices, malls, homes, etc.

Movement helps us to be more creative, more dynamic beings. We get the juices flowing, we feel our body and we know that we are alive and we are living, breathing and creative beings!

Movement makes us more beautiful. We flow. We have less bloat. It clears our skin. It helps us detox the days stress, rather it’s environmental, physical or mental stress, movements helps to let it go. It creates a feeling of well being and we feel good that we did it for ourselves. What could be better?

Create movement into your daily life. Intend to work out at least 30 minutes to an hour at least 5 days a week. Stop making excuses and just do it. The excuses will still be there for you when you are done and are feeling so much stronger and alive in your being! Attempt to spend that time outdoors if you can. The fresh air alone is worthy. Mix it up. Try not to get stuck on one activity or exactly that will happen, you will feel stuck. If you find that you can not commit to a 30 minute to 1 hour regime, consider doing quick movements during your day, several times. They add up and I promise that you will feel better! You will feel more alive! You will feel more awake and more grateful. It’s amazing what happens when we get our systems moving. It can build momentum to greater feats in our world.

Clients that I have worked with that have anxiety, for instance, when movement is incorporated, they ground into their body, no longer stuck in their minds and over whelming repetitive thoughts. It’s powerful medicine and the best thing is that it is free, it is natural and it’s so rewarding!It is my hope that you find peace in your being. It is my desire to share ways to help you life your most authentic life and you radiate your wellness outwardly, as well as experiencing indwelling peace. Movement is a part of a healthy intuitive life. Movement matters.

I am an Intuitive Empath. I feel. I know. I can connect. I am not all knowing. I am not above. I am not below. I am a conduit and I love my life, authentically, to create a clean and empty vessel to let the highest energy come through.

I do coaching, I do guidance, and I do healing work. I talk, I write, I do bodywork. I hold space. I am not into labels. I am not one to be placed in a box and I feel like people really love boxes.

I am not solely focused on your eating. I know that if you want to feel your absolute best, diet has to be considered. I am not solely focused on your body. I know that to feel open and free you have to have a healthy body, inside and out. I am not solely focused on your spirit. I know that to feel connected and purposeful you have to honor your spirit. I am not solely focused on your emotions and feelings. I know that you have to be aware of what you are feeling to find your truth and step into your highest good. I am an Integrative Intuitive Wellness Coach/therapist, or whatever words work well to allow for this understanding. We work on it all!

Find the balance in your world. Find the congruent peace and wellbeing that you are looking for. I have been to the extreme left of health, and then to the extreme right, and I can tell you that there is no right or wrong way. I am grateful for my path and my lessons. I used to smoke, I had dysfunctional relationships, I ate bad food. All of those things made me feel bad. I changed. I have ate too clean, stayed away from relationships, didn’t drink or enjoy any fun. That felt too extreme. I then found my truth. I found what felt right, and since then, life has been incredibly rewarding and full of good vibes and experiences. I eat for energy. I move for energy. I have relationships that feed my energy. I have a career that sustains my purpose and energy. We are all learning. We are all growing. We are constantly evolving. My life has become an intuitive path of incredibly beautiful experiences, both bad and good. This is my truth. It may not be yours, but I love what I do, and I love that I get to share. I want to help you learn to live in your most intuitive and authentic way.